Hip pain can be frustrating and affect everything from walking and running to sitting and sleeping comfortably. Whether it’s caused by arthritis, muscle tightness, injury, or overuse, strengthening and mobilizing the hip can help reduce pain and improve movement. Physiotherapists often recommend specific exercises to target hip discomfort and restore function.
Here are our top five physiotherapist-recommended exercises for hip pain.
1. Glute Bridges – Strengthen Your Hips and Core
The glute bridge is a great way to activate your glute muscles and support the hip joint.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press through your heels, engage your glutes, and lift your hips towards the ceiling.
- Hold for a couple of seconds before lowering back down.
- Repeat 10-15 reps, 2-3 sets.
✅ Benefits: Improves hip stability, strengthens the glutes, and reduces strain on the hip flexors.
2. Banded Crab Walks – Strengthen Hip Stabilisers
Banded crab walks help strengthen the muscles around your hips and glutes, which support hip movement and reduce pain.
How to do it:
- Place a resistance band just above your knees.
- Stand with feet hip-width apart and knees slightly bent.
- Step sideways, keeping tension in the band, for 10-15 steps each direction.
- Repeat for 2-3 sets.
✅ Benefits: Strengthens glutes and outer hip muscles, improves stability, and can prevent hip pain from recurring.
3. Clamshells – Target Hip Stabilisers
Clamshells are effective for strengthening the muscles that stabilise your hip joint.
How to do it:
- Lie on your side with knees bent and feet together.
- Keep your feet touching as you lift your top knee while keeping your hips stacked.
- Slowly lower back down.
- Perform 10-15 reps per side, 2-3 sets.
✅ Benefits: Improves hip stability and helps with conditions like hip bursitis.
4. Side-Lying Leg Raises – Build Hip Strength
This movement strengthens the outer hip muscles and improves control during everyday movements.
How to do it:
- Lie on your side with your bottom leg bent and top leg straight.
- Keeping your leg straight, lift it towards the ceiling without rotating your hip.
- Slowly lower back down.
- Perform 10-15 reps per side, 2-3 sets.
✅ Benefits: Strengthens outer hip muscles, improves balance, and reduces strain on the hip.
5. Spikey Ball Glute Release – Relieve Muscle Tension
Using a spikey massage ball over your glutes can help release tightness and improve mobility without aggressive stretching.
How to do it:
- Sit or lie on the floor with a spikey ball under your glutes.
- Gently roll over areas that feel tight or sore, pausing on tender spots for 20-30 seconds.
- Repeat as needed, 1-2 minutes per side.
✅ Benefits: Reduces muscle tension, improves hip movement, and complements strengthening exercises.
When to See a Physiotherapist.
Hip pain can often be managed with exercise, but persistent or worsening symptoms may indicate an underlying issue that requires professional care. Physiotherapists create tailored treatment plans to help you move better and feel your best.
Disclaimer: This information is general in nature and is not a substitute for personalised medical advice. Please consult a qualified health professional before starting a new exercise program.
